Improving your memory doesn’t actually require complicated brain training or hours of studying.
Sometimes, it’s actually the smallest practices that can make the biggest difference. The best part is that many of them take only a couple of minutes, so you can’t even say you’re “too busy” to incorporate them into your day. Whether you’re trying to remember names better, avoid forgetting why you walked into a room, or just keep your brain sharp as you get older, these quick daily habits can help. They’re definitely worth a shot!
1. Repeat information out loud.
One of the easiest ways to remember something is to say it out loud. Whether it’s someone’s name, an appointment time, or where you just put your keys, verbal repetition helps lock the information into your brain. It forces your mind to engage with the information rather than letting it slip away.
It works because saying something out loud activates more areas of your brain than just thinking about it. If you’re meeting someone new, repeat their name after they introduce themselves. If you’re trying to remember a task, say it aloud as you write it down. It’s simple but surprisingly effective.
2. Take a deep breath before trying to recall something.
Memory problems aren’t always about forgetfulness; sometimes, stress and mental overload get in the way. When you’re struggling to remember something, take a deep breath and slow down for a moment. Rushing or panicking only makes it harder for your brain to retrieve the information.
Deep breathing calms your nervous system, reduces anxiety, and allows your brain to focus. The next time you feel like a word is on the tip of your tongue, pause, take a breath, and give your brain a second to catch up. You’d be surprised how often the answer comes to you once you relax.
3. Create mental pictures of what you need to remember.
Our brains love visuals, and turning information into an image makes it much easier to recall. If you’re trying to remember a grocery list, picture the items sitting on your kitchen counter. If you need to recall an address, imagine it written in bold letters on a sign.
The more vivid and unusual the image, the better. If you meet someone named Rose, picture a giant red rose next to their face. If you park your car on Level 3, imagine a giant number three floating above it. That simple trick makes forgettable details stick in your mind.
4. Move your eyes from side to side.
It sounds weird, but research suggests that moving your eyes from left to right for a few seconds can help improve memory. The side-to-side movement helps activate communication between the brain’s hemispheres, making it easier to retrieve stored information. The next time you’re struggling to remember something, try shifting your gaze back and forth a few times. It’s a quick and easy trick that might just help your brain find the answer.
5. Associate new information with something familiar.
Your brain is constantly making connections, and linking new information to something you already know helps it stick. If you’re learning a new name, try associating it with someone you already know who has the same name. If you’re memorising a fact, connect it to a personal experience or a familiar object.
For example, if you meet someone named Lily, think of a lily flower to cement their name in your mind. If you need to remember your new Wi-Fi password, link it to the name of a pet or a favourite book. The more personal the connection, the stronger the memory.
6. Use your non-dominant hand for simple tasks.
Switching things up forces your brain to work in new ways. Using your non-dominant hand to brush your teeth, stir your coffee, or open doors strengthens neural connections and enhances cognitive function. It’s a simple way to challenge your brain without making a big effort.
In the long run, small changes like this can boost memory and mental flexibility. It’s a great way to keep your brain engaged in everyday activities without feeling like you’re doing extra work. Plus, who doesn’t want to be able to say they’re ambidextrous?
7. Write things down, even if you don’t need to.
Source: Unsplash Physically writing something down makes it easier to remember than just typing it into your phone. The act of writing engages multiple parts of your brain, reinforcing the information and improving recall. Even if you never look at the note again, the process of writing helps the memory stick.
If you need to remember a meeting time, write it down on paper instead of just relying on a digital reminder. Jotting down key points from a conversation or summarising what you learned in a quick note can make a big difference in how well you retain information.
8. Smell something strong while studying or learning something new.
Source: Unsplash Scents have a powerful link to memory, which is why certain smells instantly remind you of a person or place from years ago. You can use this to your advantage when trying to remember new information by pairing it with a distinct smell.
For example, sniff peppermint essential oil while reading an important document, then sniff it again later to help recall what you read. Using a specific scent as a trigger can make recalling information much easier.
9. Blink a few times when trying to remember something.
It might seem too simple to work, but blinking can actually help with memory recall. When you’re staring at a screen or focusing too hard, your brain gets overwhelmed with information. A few deliberate blinks help reset your mental focus.
The next time you’re struggling to remember where you left something or what you were about to say, take a second, blink a few times, and then try again. It can help clear mental clutter and bring the information to the surface.
10. Read something out loud.
When you read silently, your brain processes the words passively. But when you read out loud, you engage more areas of your brain, reinforcing the information and improving memory. This is why people tend to remember song lyrics or speeches better when they say them out loud.
If you need to remember a key detail, read it out loud instead of just skimming over it. You’ll be surprised how much better it sticks in your mind.
11. Laugh or smile right before trying to remember something.
Stress makes it harder to recall information, while positive emotions improve memory and cognitive function. If you’re struggling to remember something, take a second to laugh at a joke, smile, or do something that lifts your mood.
Even forcing a smile can trick your brain into feeling more relaxed, making it easier to retrieve memories. A lighthearted moment can do more for your memory than you’d think.
12. Use rhymes or silly phrases to make things stick.
There’s a reason we still remember “i before e, except after c” or “30 days hath September.” Rhymes and patterns make information more memorable because they give your brain a structure to hold onto. The catchier, the better.
If you need to remember a number, turn it into a rhythm. If you’re trying to remember a list, make it into a funny sentence. The more playful and ridiculous it is, the more likely you are to remember it.
